Meaning

Creating meaning in life is a vital component of the foundation of sound mental and emotional health. Emotions can sometimes create an intense state of self-absorption that threatens to take you away from your true values. Take the time to mindfully tap into what is most important to you in life and begin to shift your thoughts and actions to be in line with those values. Notice the ways in which even distressing emotions can be painful reminders of what you truly value. For example, if you are experiencing a painful emotional experience of humiliation or anxiety in front of other people, and you also place great importance on your relationships with others, that painful emotional experience may simply be an uncomfortable reminder of how much you value those relationships. Allow yourself to sit with the discomfort that you may be experiencing – even welcome it – and it will soon pass.

Meaning: improve the moment by finding meaning in the moment/situation you’re in. This doesn’t mean justifying things that happen to you or that are done to you, nor does it mean excusing the pain of the moment or invalidating it. But it can mean finding a positive “spin” on the situation, such as “what doesn’t kill me makes me stronger,” to use a common example of people using this aspect of IMPROVE. This makes you feel better about the problem.

Examples of using Meaning include:

Find purpose or meaning in a painful situation.

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Focus on whatever positive aspects of a painful situation you can find.

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Repeat this positive aspects in your mind, focus on the positives or potential positive effects, rather than the negatives (and to be honest, there will likely be substantial negatives that will potentially be overwhelming).

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Search for meaning through uplifting poetry or art or other forms of self-expression (either something you have created, or something another person has created). Sometimes writing out your own expression of your situation and your pain can help you find the meaning it in. If you do that and can’t find any meaning (which is completely valid–there might not be any meaning to be found), at least you will have given yourself the freedom to express your feelings and vent and possibly create something if you do this expression through creative methods.

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Remember, listen to, or read about spiritual values or spiritual experiences. Find meaning by increasing your spiritual connection during the moment of your pain and distress. Even non-religious people can increase their sense of connection to the world or to other people.

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Similar to above, read holy texts associated with your religion/spirituality, or read personal essays or a particular secular book that provides you with a sense of inner peace and offers you meaning in this situation and in life in general.

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Repeat truths such as: -“I am getting stronger.” -“This is an opportunity to practice my coping skills, my DBT skills, or prove how much progress I’ve made by effectively using my skills.” -“Situations like these have encouraged me to learn skills, and now I am able to use skills in situations like this to survive them, which is something to be proud of.” -“I am proud of myself for surviving past situations like this and I believe I can survive this one as well.”-“This is an opportunity to prove how far I’ve come in my recovery by using skills to manage my distress and not make the situation worse.”-“This is an opportunity to learn how to use a new skill or try out a new skill.”